Dolphin Pose (Ardha Pincha Mayurasana)

Muscles

• Lower trapezius
• Serratus anterior
• Posterior deltoid

Technique

1. From a kneeling position, place your forearms and palms flat on the mat with the elbows directly under the shoulders.
2. Lift the hips into a position similar to Downward dog , except that your forearms are on the ground.
3. Keep the head in line with the spine, and gaze toward the tip of the nose.

Form tips

1. Keep even pressure through the hands and forearms.
2. Do not allow the hands to slide toward each other or the elbows to slide away from each other.
3. Do not sink into the shoulders, but keep them lifted ( Shoulder elevation ) and the upper back slightly domed.
4. Support the upside down “v” shape of the body by keeping the ribcage pulled in, navel toward spine, and upper legs engaged.

Similar Exercises

• Dolphin pushup
• Sitting pike toe pull
• Sitting pike pull feet
• Block-assisted sitting pike fold on heel
• Sitting pike compression

Equipment

• Ground (hands or body)